Need a good workout plan

Skrum · Post by **Skrum** » Sat Sep 03, 2005 1:55 am

Some details: I want to build some upper body strength and maybe lose some weight.

Problem one: I have to intake 1200 calories a day in pure carbohydrates because I have a glycogen storage disease. This is in addition to actually eating food since the 1200 calorie solution is basically just pure corn starch.

Problem two: My liver is enlarged, so any exercises that put pressure there are off limits because it hurts too much.

Thanks.

Post by **Mop** » Sat Sep 03, 2005 10:58 am

The liver pain you get could you give some examples of body positions that cause it to be painful?

What do you do now for activity?

Skrum · Post by **Skrum** » Sat Sep 03, 2005 11:46 am

My activity consits of walking to classes. That is about it. I joined the fencing club and I was so out of shape it was like a wakeup call. Things like crunches definatly put pain on the liver, basically anything that rotates the abdomen. Basically, I lived my whole life doing nothing more than walking. I tried doing some pushups today and managed to do 3 before I collapsed so im very weak too.

Post by **Mop** » Sat Sep 03, 2005 12:09 pm

WEll the good thing is str comes really fast at the start =P

Gimmie a little bit will work something up,

How much time a day/week to commit - need at least 3 days a week for 30-40 min

Skrum · Post by **Skrum** » Sat Sep 03, 2005 12:22 pm

I can do things every day easy. Tuesday/thursday is fencing practice other days is just walking. I have access to the campus gym on every day but saturday which has pretty much every machine under the sun (nothing that needs a spotter though, my self esteem is too low to ask someone to spot me doing the bar!)

Post by **Mop** » Thu Sep 08, 2005 6:35 am

ok after thinkingabout it much I Would stay away from power movements. start with the basics to develop strength:

I would do a 3 day weight / resistance plan to get started.

Each times 3 - after a few weeks do them back to back to build more endurance.

LEg Press
No weight squat ( toes slightly out ) don't lean forward... keep yourarms in front of you to keep your weight back.
Seated Row
Upright Row
Lat Pull down
Pushups
incline press ( start light ) use dumbells as they give you more rangeof motion.
Shoulder Press (seated)
curls
Tri extension over head

in a couple weeks do each of these with the one below it

so the first two with it- then the next two and repeat 3 times. will cause more growth fast.

in about 6 weeks you should have developed base str to do some harder stuff and start mixing it up a bit - can go from there.

Make sure whe nyou lift to do it right so you dont injure yourself.

belfior · Post by **belfior** » Tue Sep 13, 2005 1:14 pm

Jump Rope for 3x3min rounds as many times a possible in 30 mins with 1 min breaks in between each. Keep doing pushups. Stretch Morning and before sleep and before working out. Stretching will burn calories for you to if you do it right.